Insomnia is a disruption in the body's normal ability to enter a restful state of sleep, and to maintain that restful sleep for a relatively long period of time. Although different people sleep different numbers of hours each night, everyone needs to get SOME sleep every night in order to maintain the healthy function of the body. Insomnia is generally not diagnosed unless the condition lasts for a fairly long period of time. Also, it is generally not "cured", but rather treated. What this means is that there is no magic pill that one can take to get rid of insomnia forever, but it is treated by finding the source of the problem and treating that source.
There are two main stages of sleep. Both stages are important for a good night's sleep. The first stage is called orthodox sleep. During this state, there is no eye movement, and there is generally no dreaming. The second phase is called paradoxical sleep. During this stage, the person begins to dream, and they experience what is known as REM sleep, or rapid eye movements.
For truly refreshing sleep, the body must experience both of these phases. Sleeping pills usually disrupt the paradoxial state, which is why many people who use sleeping pills feel very tired the next day, even when they believe they had enough sleep. Since the stage of dreaming is the one of the most deep and restful sleep, the person who uses sleeping pills often wakes up more tired the next day that they were when they first went to bed.
Aside from the fact that sleeping pills can cause this problem, there are other considerations at play with sleeping pills. Some people may develop a dependency to sleeping pills, and may not be able to sleep without them. They cannot be take if you have been drinking, or you could experience dangerous side effects. After a period of use, the body may develop a tolerance to them, and it may be required to take more of them to obtain the same effect. Plus, sleeping pills can cause issues with the function of certain organs in the body, which could be dangerous.
There are several natural rememdies for insomnia, and they can be considered more of a cure than something like pills, which only serve to make the problem worse in the long un for most people.
First of all, you should try to get some moderate exercise before bed. Do not exercise within two hours of your bedtime, because this can actually cause insomnia. But moderate exercise two or three hours before you go to bed can make for a more restful sleep.
A hot back about an hour before bedtime can help. Your normal body temperature rises before sleep, and falls again right before you actually go to sleep. By taking a hot bath an hour before you go to bed, you can help that cycle along.
Do not drink alcohol too close to your bedtime. This can cause insomnia, so it is best to avoid it whenever possible.
Do not eat a heavy meal too close to your bedtime. If you are going to have a large dinner, be sure it is at least three hours before your bedtime. A large meal may make you tired, but the body will not rest well because it is expending too much energy digesting the food.
Do not drink too many caffeine drinks in the afternoon or evening. Stop consuming caffeine at least four or five hours before you go to bed.
Keep your bedroom quiet, dark, and with fresh air. The bedroom should not be too hot. In fact, it should be slightly cool.
Reading can also help. Try reading something that you do not find particularly interesting. It doesn't have to be something that you have no interest in reading, but it should not be something that you find particularly exciting. Avoid reading action books, murder mysteries, or anything that might get you overexcited. This is a good time to read books about hobbies, business, or education.
